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Creating healthy lunches!
Posted By:  Ashley Meuser
Tuesday, August 23, 2016

Pack high-performance lunches!

Eating a healthy, well-balanced lunch is important for you and your kids!  Eating a healthy lunch is critical for work performance.  Food has a direct impact on our cognitive performance, so skipping or eating an unhealthy lunch can derail an entire afternoon at work or school.

Packed for performance.

Incorporate a whole grain, protein, fruit, and vegetable into each lunch.  Some ideas for each are below.

Whole grain

Protein

Fruit

Vegetable

Rice (brown)

Chicken breast

Berries

Steamed vegetables

Pasta (whole wheat)

Turkey breast

Mango

Celery

Quinoa

Lean beef

Apple

Carrots

Couscous

Ground meat

Banana

Cherry tomatoes

Potato (sweet or white)

Fish

Clementine or orange

Cucumber slices

Whole grain bread/bagel/pita

Tuna

Grapes

Sugar snap peas

Tortilla (whole grain)

Peanut butter (with another protein)

Watermelon

Sliced zucchini and squash

Beans

Eggs

Honeydew melon

Sliced bell peppers

Corn

Cottage cheese

Cantaloupe

Salad

Oatmeal

Beans

Peach

Salsa


Need healthy lunch ideas?  Here are some options that incorporate each requirement above (whole grain, protein, fruit, and vegetable):
  • Avocado toast = 2 slices toasted whole grain bread + poached eggs + avocado (pack all ingredients separately and prepare at work; carrots; banana.
  • Southwestern salad = 2 cups Romaine lettuce, carrots, cucumbers, tomatoes, 1/4 cup avocado, 1/2 cup black beans, 1 hardboiled egg; side of pineapple.
    • Dressing = 2 Tbsp plain Greek yogurt + 2 Tbsp salsa + chopped fresh cilantro
  • Hummus wrap = whole grain tortilla, spread with hummus, all-natural nitrate free deli turkey, lettuce, spinach, kale, sliced or diced tomato; 1 peach.
  • Tuna avocado sammy = can of tuna mixed with avocado instead of mayo, chopped red onions and celery, seasoned with Dijon mustard, cumin, dill, salt, and pepper; served on whole grain bread (packed separately and prepared at work).
  • Greek yogurt parfait = 1 cup plain Greek yogurt, 1/2 cup low-sugar granola, 1 cup blueberries, 12 walnuts (or 2 Tbsp peanut butter); flavor as desired with vanilla extract, cinnamon, only, or stevia.

Check out the IronRoad Wellness August newsletter for additional wellness tips!





 
 
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  • Exercise
  • Lifestyle
  • Nutrition
    • 06/29/2017 - Fuel Your Brain
    • 10/20/2016 - PB and Apple Sandwich
    • 08/23/2016 - Creating healthy lunches!
    • 08/22/2016 - Chicken and Feta Tabbouleh
    • 07/21/2016 - Summer Salsa Recipe!
    • 04/27/2016 - Crockpot Cooking - Easy Salsa
    • 03/17/2015 - Get in some greens this St. Pa
 
 

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